A rugula leaves, also known as rocket or roquette is a lesser-known cruciferous vegetable that provides many of the same benefits as other vegetables of the same family, which include broccoli, kale, and Brussels sprouts. Locally, a bunch of arugula leaves goes for Rwf2, 500.
Just like other vegetables, arugula helps reduce the risk of many adverse health conditions due to high levels of antioxidants, fibre and phytochemicals.
Research has specifically linked arugula and other cruciferous vegetables to many health benefits. For instance, arugula is one of the very low-calorie vegetables. 100 grams of fresh leaves hold just 25 calories.
It has many vital photochemical, anti-oxidants, vitamins, and minerals that may immensely benefit health.
Joseph Uwiragiye, the head of nutrition department at University Teaching Hospital of Kigali (CHUK) says despites its availability locally, people still don’t make use of it.
He says that this vegetable contains vitamin K which is essential for a healthy heart, bones, and skin. It contains 109mg of vitamin K per 100 grams. Vitamin K regulates blood clotting to help injuries heal when one gets hurt.
It also helps regulate blood pressure for a healthier heart and ensures calcium is carried to the bones.
Consuming arugula regularly can help boost eyesight. Uwiragiye explains that two antioxidants, lutein and zeaxanthin, are found in this veggie which helps protect the macula of the eye from degeneration.
Besides, he says, arugula greens are rich sources of certain phytochemicals such as indoles and sulforaphane, among others.
Together, these compounds have been found to counter the carcinogenic effects of oestrogen and may offer protection against prostate, breast, cervical, colon, ovarian cancers by their cancer-cell growth inhibition, cytotoxic effects on cancer cells.
Like other cruciferous vegetables, Uwiragiye says arugula contains glucosinolates which are broken down into powerful compounds in the body. These compounds protect cells from damage and have been shown to inactivate cancer cells.
The nutritionist goes on to add that arugula when used in a salad, is rich in folates. For instance, 100g of fresh greens contain 24 per cent of folic acid.
"When given to expectant mothers during formation time, folate may help prevent neural tube defects in the new-borns. Also, fresh arugula leaves contain healthy levels of vitamin C which is a powerful, natural anti-oxidant,” Uwiragiye says.
He notes that foods rich in this vitamin protect the human body from scurvy disease, and assist in resistance against infectious agents.
Studies have shown that just like other vegetables, arugula is an excellent source of vitamin A and beta carotene.
Carotenes convert into vitamin A in the body. Studies also show that vitamin A and flavonoid compounds in green leafy vegetables help protect one from skin, lung, and oral cavity cancers.
Other vitamins
Arugula vegetable is also an excellent source of the B-complex group of vitamins such as thiamine, riboflavin, niacin, vitamin B-6 (pyridoxine), and pantothenic acid.
These are essential for optimum cellular enzymatic and metabolic functions.
Salad arugula is one of the excellent vegetable sources for vitamin K, 100g provides about 90 per cent of the recommended intake.
Vitamin K has a potential role in bone health by promoting osteotropic (bone formation and strengthening) activity.
Adequate amounts of dietary vitamin K levels help to limit neuronal damage in the brain. It, thus, has an established role in the treatment of patients who have Alzheimer’s diseases.
Uwiragiye says that arugula contains adequate levels of minerals, especially copper and iron. Also, it has small amounts of some other essential minerals and electrolytes such as calcium, iron, potassium, manganese, and phosphorus.